Announcements

Friday 2/2

7:30AM Class

**NO 9:30AM

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into 3 sets

Air squat x 8

DB shoulder to overhead 8/8 each side

Ring rows x 6-8

Kipping swings x 6-8 or ring kips for RMU

:30 second row

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
THIS DOES NOT NEED TO GO IN ORDER

CAN BREAK IT DOWN HOWEVER YOU SEE FIT

SCALED-

Chest to bar or reg Pull-ups or jumping pull-ups

Wallballs can be scaled